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Beets, harvard, canned, solids and liquids vs Kale, raw

Nutrition comparison per 100 g.

Beets, harvard, canned, solids and liquids 73 kcal Kale, raw 35 kcal
Calories
73 kcal 35 kcal
Protein
0.8 g 2.9 g
Carbs
18.2 g 4.4 g
Fiber
2.5 g 4.1 g
Sugars
~ 0.8 g
Fat
0.1 g 1.5 g
Sodium
162 mg 53 mg

Key takeaways

  • Kale, raw has 51% fewer calories (35 kcal vs 73 kcal).
  • Kale, raw has more protein (2.9 g vs 0.8 g).
  • Kale, raw has more carbs (4.4 g vs 18.2 g).
  • Kale, raw has more fiber (4.1 g vs 2.5 g).
  • Beets, harvard, canned, solids and liquids has more fat (0.1 g vs 1.5 g).
MacronutrientsBeets, harvard, canned, solids and liquidsKale, raw
Calories 73 kcal 35 kcal
Protein 0.8 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 18.2 g 4.4 g
Dietary Fiber 2.5 g 4.1 g
Total Sugars ~ 0.8 g
Water 80.2 g 89.6 g
CarbohydratesBeets, harvard, canned, solids and liquidsKale, raw
Total Carbohydrate 18.2 g 4.4 g
Dietary Fiber 2.5 g 4.1 g
Total Sugars ~ 0.8 g
Fats & Fatty AcidsBeets, harvard, canned, solids and liquidsKale, raw
Total Fat 0.1 g 1.5 g
Saturated Fat 0.0 g 0.1 g
Monounsaturated Fat 0.0 g 0.1 g
Polyunsaturated Fat 0.0 g 0.3 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 2.0 mg 180.0 mg
Omega-6 Fatty Acids 18.0 mg 138.0 mg
Protein & Amino AcidsBeets, harvard, canned, solids and liquidsKale, raw
Protein 0.8 g 2.9 g
Histidine 11.0 mg 69.0 mg
Isoleucine 25.0 mg 197.0 mg
Leucine 35.0 mg 231.0 mg
Lysine 30.0 mg 197.0 mg
Methionine 10.0 mg 32.0 mg
Phenylalanine 24.0 mg 169.0 mg
Threonine 25.0 mg 147.0 mg
Tryptophan 10.0 mg 40.0 mg
Valine 29.0 mg 181.0 mg
Alanine 31.0 mg 166.0 mg
Arginine 22.0 mg 184.0 mg
Aspartic Acid 60.0 mg 295.0 mg
Cystine 10.0 mg 44.0 mg
Glutamic Acid 222.0 mg 374.0 mg
Glycine 16.0 mg 159.0 mg
Proline 22.0 mg 196.0 mg
Serine 31.0 mg 139.0 mg
Tyrosine 20.0 mg 117.0 mg
VitaminsBeets, harvard, canned, solids and liquidsKale, raw
Vitamin A (RAE) 1.0 mcg 769.0 mcg
Vitamin C 2.4 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E ~ 0.7 mg
Vitamin K ~ 817.0 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.3 mg
Niacin (B3) 0.1 mg 1.2 mg
Vitamin B6 0.1 mg 0.3 mg
Folate (B9) 29.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.2 mg 0.4 mg
MineralsBeets, harvard, canned, solids and liquidsKale, raw
Calcium 11.0 mg 254.0 mg
Iron 0.4 mg 1.7 mg
Magnesium 19.0 mg 34.0 mg
Phosphorus 17.0 mg 56.0 mg
Potassium 164.0 mg 447.0 mg
Sodium 162.0 mg 53.0 mg
Zinc 0.2 mg 0.4 mg
Copper 0.1 mg 0.3 mg
Manganese 0.2 mg 0.9 mg
Selenium 1.1 mcg 0.9 mcg
SterolsBeets, harvard, canned, solids and liquidsKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherBeets, harvard, canned, solids and liquidsKale, raw
Alcohol ~ 0.0 g
Ash 0.8 g 1.5 g

Frequently asked questions

Which has fewer calories, Beets, harvard, canned, solids and liquids or Kale, raw?

Kale, raw has fewer calories: 73 kcal for Beets, harvard, canned, solids and liquids vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Beets, harvard, canned, solids and liquids or Kale, raw?

Kale, raw has more protein: 0.8 g for Beets, harvard, canned, solids and liquids vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Beets, harvard, canned, solids and liquids or Kale, raw?

Kale, raw has more fiber: 2.5 g for Beets, harvard, canned, solids and liquids vs 4.1 g for Kale, raw per 100 g.

Is Beets, harvard, canned, solids and liquids or Kale, raw healthier?

Kale, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

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